sub 40 10 k. Please advise

[TheEd]

This session shows its there .. you back to the same shape as you were in at the beginning of the month but more experienced and with a great deal more to come.

After your next 2000m session and once it goes well (it is never easy) I do believe you will begin to get more confidence in your running ability.

Still lots to do and as I calculate things your 140bpm easy runs can be dropped to 135 bpm for now

we need to increase your top end a little more before cruising at 140 bpm

Will explain if need be

TheEd
ps.. nice going

[robbie_1000]

Thanks - i'm really happy again :-)
I'll drop the easy runs down to 135 as advised.

Thanks again Ed

[robbie_1000]

30mins 5.98k ahr 134 mhr 157

1k 5.16 ahr 121 mhr 139
2k 5.03 ahr 128 mhr 131
3k 5.13 ahr 132 mhr 135
4k 5.12 ahr 133 mhr 135
5k 4.50 ahr 139 mhr 146
6k 4.16 ahr 152 mhr 157

I think i got this session all wrong today i started off at a lower pace than normal but when i was keeping an eye on my ahr it seemed that i was barely ticking over. So i kept on ramping up the speed towards the end of the run to try and get to 135. I achieved it ok but it wasn't steady. :confused:

Having a blonde moment....sorry

[TheEd]

The recovery runs after a quality session are up to 135 bpm .. when on a recovery run, if you running relaxed and your pulse is 5 to 10 seconds below 135 .. there is no need to speed up

the 135 is to actually tell you not to go over that pace

do note that running relaxed and quick at a lower than normal hr shows a new fitness plateau

What race have you got next week?

Cheers

TheEd

[robbie_1000]

No race planned as of yet - I was going to ask for some advice on that when i got round to that day.
Most of my training so far has been in the gym so a road run sounds inviting. A fast for me 5k - what do you reckon? - I know i did a 19.10 5k a while back and on that basis you said revert back to Day01 -So i'm open to suggestions really...

I have been looking for local 10k races in the area next one is April :-(

[TheEd]

Well if you can find a fast 5k or 8k that would be great

whereas a time faster than 19.10 would be great I wouldn't look at that as the target currently unless on the day everything is superb

You decide, there is still a lot to come

Cheers

TheEd

[robbie_1000]

After yesterdays messy effort and because of todays longer distance i kept the speed slow and constant.

Actually quite a nice run and as i went along my ahr built up to 134 over the 60mins :whistle:

11.1k 60mins ahr 134 mhr 144

It felt good, over to you

[TheEd]

Have u decided on a race for next week?

What have u planned?

TheEd

[robbie_1000]

Nope - i haven't as of yet. If you have a recomendation i'd be happy to go with that tbh :-)

Rob

[TheEd]

Rob .. when is there a race available?

if there is nothing in the next week then I would recommend starting over with the cycle from next week and then racing in 3 weeks time

What say you?

TheEd
ps.. yes this means 2000's next Thursday